Decline Close-Grip Bench Press to Skull Crusher

Differentiation: Mechanics

This variation of a Skull Crusher is unique. Here is how: it involves a complex, two-part movement. You perform a close-grip bench press in the first part of the movement. You perform a skull crusher in the second part of the movement. | These movements target all three heads of the triceps. Holding the bar with a close grip | ensures that the medial head of your tricep is fully engaged. Finally, this exercise is performed on a decline angle. This angle places your arms in a position | that places more gravitational pressure on your triceps. This increased resistance adds to their overall strength development.

Starting Position

To get into starting position, do this...

1) Locate a movable decline bench.

2) Set the decline bench to a 30-degree angle.

3) Obtain a fixed-weight barbell.

4) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

5) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

6) Bring the bar with you as you sit on the top edge of the decline bench...

7) ...with your lower legs folded over the high end.

8) Secure your feet under the foot brace.

9) Rest the Bar on your thighs until ready to lay back on the bench.

10) Grasp the bar with your hands slightly narrower than shoulder-width apart - with your palms facing forward.

11) Lie back onto the bench, bringing the bar down with you to your chest.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you lift the bar straight up, locking your elbows.

3) Inhale as you bend your arms at the elbows to allow the bar rotate downward toward your head using an arc motion

4) ...until the bar reaches just above your forehead.

5) Hold the contraction for a count of one second.

6) Rotate the bar back up

7) ...until your arms are fully extended above your chest.

8) Exhale as you lower the bar down to your chest.

9) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your elbows close to the sides of your body, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.

Keep your elbows pointed upward.

Gear Advice

For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

This exercise can be performed on a flat bench or with dumbbells.

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